11 Benefícios Para A Saúde Baseados Em Evidências Das Sementes De Linhaça

2024 Autor: Cecilia Ryder | [email protected]. Última modificação: 2023-12-17 14:22

O linho (Linum usitatissimum), safra de fibra, foi cultivado pela primeira vez no Egito. Durante séculos, ela desempenhou um papel fundamental na medicina ayurvédica na Ásia. A linhaça é rica em ácidos graxos ômega-3, fibras e proteínas.

As sementes de linhaça são ricas em lignanas que oferecem poderosos efeitos antioxidantes. Eles podem reduzir o risco de certos tipos de câncer e ajudar no tratamento do diabetes. Também se acredita que as sementes podem ajudar na perda de peso, melhorar a saúde digestiva e proteger o coração.

Para saber mais sobre os benefícios da semente de linhaça, continue lendo.

Índice

• Quais são os benefícios de saúde de linhaça?
• Qual é o perfil nutricional das sementes de linhaça?
• Dicas para adicionar sementes de linho à sua dieta
• Quais são os efeitos colaterais das sementes de linhaça?

Quais são os benefícios de saúde de linhaça?

1. Pode ajudar na prevenção do câncer

Vários estudos em mulheres na pós-menopausa mostraram que a suplementação de dietas com sementes de linhaça pode reduzir o risco de câncer de mama (1). As sementes também podem reduzir o crescimento do tumor em pacientes com câncer de mama. Os ácidos graxos ômega-3 das sementes têm propriedades antiinflamatórias que auxiliam nesse aspecto.

As lignanas também reduzem o crescimento de tumores cancerígenos (2). A pesquisa também mostra que a linhaça pode ajudar a prevenir o câncer de próstata (3).

2. Pode ajudar no tratamento do diabetes

Estudos mostraram que a suplementação de linhaça reduziu os níveis de açúcar no sangue em jejum em 20% (4). Mais importante ainda, as sementes contêm mucilagem, que é uma fibra formadora de gel que pode retardar a digestão e a liberação resultante de glicose no sangue.

Estudos preliminares também mostraram que a semente de linhaça pode atrasar o aparecimento de diabetes mellitus. Eles contêm um composto chamado SDG, que pode reduzir o risco de diabetes tipo 1 e retardar o aparecimento de diabetes tipo 2 (5).

3. Pode ajudar na perda de peso

Como as sementes de linhaça são ricas em fibras, podem auxiliar no controle do peso (6). As sementes também contêm ômega-3. Estudos mostram que o ômega-3 pode suprimir o apetite e melhorar a saciedade - e isso pode ajudar na perda de peso (7).

Acredita-se que as lignanas nas sementes de linhaça também aumentam o metabolismo, o que pode ajudar na perda de peso. No entanto, mais pesquisas são necessárias para entender o mecanismo.

Estudos também mostraram que a linhaça pode aumentar a excreção de gordura, diminuindo assim a quantidade de gordura no corpo. Isso pode promover perda de peso (6).

4. Pode melhorar a saúde digestiva

Estudos em animais mostraram que a suplementação de linhaça na dieta pode promover a saúde da flora intestinal (8). A fibra solúvel nas sementes de linhaça também pode ajudar na digestão, embora a pesquisa de apoio seja limitada. Acredita-se que as sementes de linhaça moídas funcionam melhor, pois comê-las inteiras pode fazer com que elas passem pelo seu sistema sem serem digeridas.

O uso mais comum de linhaça envolve suas propriedades laxantes. Isso significa que as sementes podem fazer você fazer cocô. Eles também podem ajudar a tratar a constipação, mas certifique-se de beber bastante água após consumi-los (2).

Os ácidos graxos ômega-3 da semente de linhaça podem ajudar a reduzir a inflamação e proteger o revestimento do trato gastrointestinal. Em pessoas com sistema digestivo saudável, as sementes promovem a benéfica flora intestinal (9). Mais pesquisas são necessárias para compreender os benefícios dos ômega-3 e sua conexão com a flora intestinal.

5. Pode proteger o coração

Descobriu-se que os ácidos graxos ômega-3 nas sementes de linhaça reduzem o risco de doenças coronárias. Também ajudam a melhorar o funcionamento das artérias (10). Um estudo da Costa Rica mostrou que os indivíduos que consumiam mais ALA (o tipo de ácidos graxos ômega-3 nas sementes de linhaça) tinham um risco menor de ataque cardíaco (11).

6. Pode combater a inflamação

Duas colheres de sopa de semente de linhaça moída contêm mais de 140% do valor diário de ácidos graxos ômega-3, que combatem a inflamação. O ácido alfa-linoléico (ALA) nas sementes diminuiu os compostos pró-inflamatórios no corpo (12).

O ômega-3 da semente de linhaça também pode ajudar a tratar a artrite inflamatória (13).

7. Pode tratar os sintomas menstruais

O consumo de linhaça pode regularizar a ovulação. Mulheres que comiam sementes de linhaça regularmente ovulavam durante cada ciclo menstrual (14). Adicionar sementes de linhaça à dieta também pode ajudar a reduzir as cólicas menstruais, embora sejam necessárias mais pesquisas para comprovar esse efeito.

Outra pesquisa importante nos diz que a linhaça pode ajudar a aliviar ondas de calor. No entanto, alguns outros estudos afirmam o contrário, e mais pesquisas são necessárias para entender como a linhaça funciona a esse respeito (15).

8. As sementes de linhaça são sem glúten

A linhaça funciona como um ótimo substituto para todos os grãos que contêm glúten em sua dieta (2). Caso você seja intolerante ao glúten, a maioria dos grãos pode ser difícil de digerir. É aqui que a linhaça pode ser uma boa escolha para qualquer pessoa com doença celíaca ou sensibilidade ao glúten (16).

9. Pode ser benéfico durante a gravidez e a amamentação

A linhaça é uma fonte rica em fibras e ômega-3 e uma boa fonte de proteína - e uma mulher grávida precisa de todos esses nutrientes. A fibra pode ajudar a tratar a constipação que ocorre frequentemente durante a gravidez. A proteína e o ômega-3 são essenciais para a saúde da criança. No entanto, não há nenhuma pesquisa direta afirmando os benefícios das sementes de linhaça durante a gravidez ou amamentação.

De acordo com um estudo animal, a semente de linhaça pode promover o desenvolvimento da retina e do nervo óptico na prole (17).

No entanto, recomendamos que você converse com seu médico antes de tomar sementes de linhaça para essa finalidade, pois há algumas evidências conflitantes a esse respeito.

10. Pode fazer sua pele brilhar

The omega-3 fatty acids in flaxseeds may contribute to skin health and appearance. They can keep your skin hydrated and make it smooth. Studies show that dietary supplementation of flaxseeds can balance the anti- and pro-inflammatory compounds and promote healthy aging (8).

The oil of flaxseeds may also help. It may prevent the everyday irritants and pollutants from entering your skin pores (18). It also prevents water loss from the skin. Improving the skin’s moisture levels can also help reduce wrinkles.

Keeping your skin moisturized prevents it from drying out, and this makes it glow. While we need more research to determine if flaxseeds can directly influence growth, some evidence states that flaxseed oil could improve skin barrier function (19).

Flaxseeds may also aid the treatment of ailments like psoriasis and eczema, though direct evidence is lacking in this regard.

You can either rub plain flaxseed oil gently into your skin or consume the seeds on a daily basis. The anti-inflammatory properties of flaxseeds can also treat skin inflammation. As per animal studies, the antioxidants in the seeds may also help reduce the risk of skin cancer (20).

You can also try a flaxseed facial. Mix two tablespoons of raw honey, a teaspoon of fresh lime juice, and a tablespoon of flaxseed oil. Apply the mixture directly to your face. Leave it on for 15 minutes and wash with normal water. Do it in the mornings, every day.

11. May Strengthen Hair

Brittle hair is often attributed to a lack of omega-3 fatty acids in the diet. As flaxseeds are rich in these fatty acids, as per animal studies, they were found to strengthen hair, improve hair coat quality, and combat hair fall (21). They can also help prevent a condition called cicatricial alopecia, which is a permanent hair loss condition caused by inflammation.

You can prepare a hair gel using flaxseeds. Boil two cups of water. As the water begins to boil, add four tablespoons of flaxseeds to it. Cover the pot with a lid and let it simmer for 15 to 20 minutes. Turn the heat off and strain the infusion. Apply the resultant gel to your scalp every morning and then wash as usual after 20 minutes.

These are the benefits of flaxseeds. We already saw a few of the important nutrients in the seeds. How about taking a look at the entire nutrient profile?

What Is The Nutritional Profile Of Flaxseeds?

According to the United States Department of Agriculture, 1 tablespoon of flaxseeds (2.5 grams) contains 13 calories, 0.7 g of fiber, 0.72 g of carbohydrates, 0.46 g of protein, and 1.05 g of fat (22).

Though flaxseeds possess a vast array of nutrients, they are not magic pills. There is no one-food-for-all-ailments when it comes to good health. Consistently making the right dietary choices is key. In the following section, we have discussed how you can add flaxseeds to your diet.

Tips For Adding Flax Seeds To Your Diet

There are a few ground rules:

1. The best way to consume flaxseeds is in their sprouted form. Soaking and sprouting them removes phytic acid and also enhances mineral absorption. You can soak the seeds for 10 minutes in warm water or for 2 hours in cold water.
2. Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
3. Ensure you consume the seeds with plenty of water.
4. You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
5. Ensure you don’t heat flaxseed oil as its composition might change, and it may not be useful. But surprisingly, the nutrients in whole flaxseeds are heat-stable. Hence, you can roast flaxseeds and enjoy the benefits as the nutrients won’t be destroyed.
6. You can also add flaxseeds to your Paleo diet. The seeds are technically Paleo because they are seeds.
7. The best time to eat flaxseeds is early in the morning, along with your breakfast.

Ensure you do not consume an excess of flaxseeds as they may cause certain undesirable side effects.

What Are The Side Effects Of Flaxseeds?

Flaxseeds may cause adverse effects in some people. Excess consumption of these seeds may cause some adverse effects, such as nausea, constipation, bloating, and pain in the abdomen. Want to know more about the side effects of flaxseeds? Keep reading.

May Lower Blood Sugar Levels Way Too Much

Since flaxseeds may lower blood sugar levels, individuals who are already on diabetes medication can experience alarmingly low blood sugar levels if they consume an excess of flaxseeds. However, limited research is available in this area. Consult your doctor.

May Lower Blood Pressure

Flaxseeds help lower blood pressure (23). However, if taken along with medications for treating high blood pressure, the seeds may cause hypotension (excessively low blood pressure). Hence, people on blood pressure medications should exercise caution.

May Slow Down Blood Clotting

Studies show that omega-3 fatty acids can reduce blood clotting and increase bleeding (24). As the seeds are rich in omega-3 fatty acids and may show a significant decrease in blood clotting, people with bleeding disorders must not take them. Also, don’t consume flaxseeds at least two weeks before surgery.

May Aggravate Hormone-Sensitive Conditions

Flaxseeds can mimic the hormone estrogen, and this can aggravate hormone-sensitive conditions like cancers of the breast, uterus, and ovaries and uterine fibroids (25).

May Cause Issues During Pregnancy And Breastfeeding

Since the seeds can mimic estrogen, they may cause issues in pregnant and breastfeeding women (25). Please consult a doctor before using them.

Interactions

Limited research is available in this area. Individuals with diabetes should always check with their doctor before consuming flaxseeds. Omega-3s, the essential fatty acids in the flaxseeds, may interact with the blood-thinning medications, such as warfarin (Coumadin), which, in turn, can increase bleeding (26).

Avoid the consumption of these seeds while taking diabetes medication.

Conclusion

Flaxseeds are densely packed with fiber and omega-3 fatty acids and offer several health benefits. These seeds may help fight cancer, aid in diabetes treatment, and promote weight loss.

However, excess consumption may cause adverse side effects. Hence, be wary of the number of flaxseeds you consume.

Talk to your doctor and dietitian to understand the right dosage for you.

Expert’s Answers For Readers’ Questions

How many flaxseeds can you take in a day?

You can limit the serving size to less than 5 tablespoons (or 50 grams) a day.

Can you substitute flaxseeds with chia seeds?

Yes, chia seeds are also equally nutritious and beneficial. They look similar too.

How to store flaxseeds?

Whether you purchase ground flaxseeds or grind them at home, you can store them in a tightly sealed container in the refrigerator. Whole flaxseeds can also be stored this way, and they can last for 6 months.

Where can you buy flaxseeds?

You can get the seeds from your nearest departmental store or buy them online at Amazon.

Can you eat flaxseeds raw?

Yes, it is fine to eat the seeds raw. Some believe ground flaxseeds can help your body better absorb the nutrients. Also, store raw flaxseeds in the fridge, or the oils in them might make them go rancid.

Do flaxseeds cause acne?

In some cases, yes. This happens if your body doesn’t accept the seeds. Stop using them and consult your doctor.

In general, flaxseeds may aid acne treatment. The omega-3s in the seeds fight inflammation, which is one major cause of acne. The same goes for flaxseed oil as well, though no studies support the link between the oil and acne. However, if your body doesn’t accept the oil, it may react through acne breakouts.

What are flaxseeds called in different languages?

Flaxseeds are called semillas de lino in Spanish, budhur alkitaan in Arabic, alsee ka beej in Hindi, avise ginjalu in Telugu, ali vidai in Tamil, and agasi in Kannada.

Does flaxseed help with belly fat?

The seeds are rich in dietary fiber that may suppress appetite. This may help reduce belly fat, though there is no research to support this.

26 sources

A Stylecraze tem diretrizes rígidas de abastecimento e depende de estudos revisados por pares, instituições de pesquisa acadêmica e associações médicas. Evitamos usar referências terciárias. Você pode aprender mais sobre como garantimos que nosso conteúdo seja preciso e atualizado lendo nossa política editorial.

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